{"id":20022,"date":"2020-07-31T16:14:47","date_gmt":"2020-07-31T16:14:47","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=20022"},"modified":"2020-07-31T16:14:47","modified_gmt":"2020-07-31T16:14:47","slug":"intermittent-fasting-myths","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/intermittent-fasting-myths\/","title":{"rendered":"7 Common Intermittent Fasting Myths, Debunked"},"content":{"rendered":"<em>Separate fact from fiction when it comes to myths about <a href=\"https:\/\/www.humnutrition.com\/blog\/intermittent-fasting\/\">intermittent fasting<\/a>.<\/em>\r\n\r\nIf you\u2019re practicing intermittent fasting\u2014or considering practicing it\u2014it\u2019s important to get the right information.\r\n\r\nWith the facts in hand, you\u2019re more likely to fast properly. And when you fast properly, you\u2019re more likely to experience the fat loss, stable energy, and <a href=\"https:\/\/www.humnutrition.com\/blog\/supplement-to-reduce-cravings\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduced cravings<\/a> that have made intermittent fasting popular.\r\n\r\nUnfortunately, there\u2019s lots of misinformation out there. You\u2019ve probably heard things like: <i>Fasting slows your metabolism\u2026 you shouldn\u2019t drink water on a fast\u2026 <\/i>or,<i> fasting shrivels up your muscles.\u00a0<\/i>\r\n\r\nThese fasting myths, however, aren\u2019t based in science. Instead, they\u2019re based on rumor, conjecture, and a misplaced reliance on conventional wisdom.\r\n\r\nToday we\u2019ll be debunking the top intermittent fasting myths. Why? So you can make better-informed decisions about intermittent fasting as a method for improving your health.\r\n\r\n<img data-dominant-color=\"978c8a\" data-has-transparency=\"false\" style=\"--dominant-color: #978c8a;\" decoding=\"async\" class=\"size-full wp-image-20305 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/07\/Debunking-Myths-About-Intermittent-Fasting-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Shot from behind of brunette woman looking into fridge, wondering what to eat during her intermittent fasting open eating window\" width=\"770\" height=\"514\" \/>\r\n<h2>What Is Intermittent Fasting?<\/h2>\r\nIntermittent fasting is the <a href=\"https:\/\/www.humnutrition.com\/blog\/intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">simple practice of taking regular breaks from food<\/a>. These breaks can range from 12 hours to about 36 hours, depending on the protocol you follow.\r\n\r\nThe overnight fast, also called 12\/12, is the simplest form of intermittent fasting. Other popular fasting protocols include:\r\n<ul>\r\n \t<li><b>16\/8:<\/b> For 16\/8, you eat all your daily calories in an eight-hour window.<\/li>\r\n \t<li><b>OMAD:<\/b> OMAD stands for one-meal-per-day.<\/li>\r\n \t<li><b>5\/2: <\/b>This method entails five days of regular feeding and two non-consecutive fasting days each week.<\/li>\r\n \t<li><strong>Alternate-day fasting:<\/strong> When you practice ADF, you fast every other day.<\/li>\r\n<\/ul>\r\nMost people practice intermittent fasting to lose weight, but <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5988561\/\" target=\"_blank\" rel=\"noopener noreferrer\">other benefits<\/a> include improved <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>, promotion of longevity, and enhanced cognitive function.\r\n\r\nWhat\u2019s driving these benefits? Well, when you fast, it tells your body to stop burning sugar and start burning fat. This unique metabolic state is called ketosis, and it\u2019s <a href=\"https:\/\/www.humnutrition.com\/blog\/keto-for-beginners\/\" target=\"_blank\" rel=\"noopener noreferrer\">why the keto diet is so beneficial<\/a>.\r\n\r\nSimply put, both fasting and keto <a href=\"https:\/\/www.humnutrition.com\/blog\/metabolism-boosting-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">spur your metabolism<\/a> to burn more fat. Then you start losing body fat, producing ketones, and cruising through the day with smooth and steady energy. Not bad!\r\n\r\n<img data-dominant-color=\"a8a58d\" data-has-transparency=\"false\" style=\"--dominant-color: #a8a58d;\" decoding=\"async\" class=\"size-full wp-image-20303 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/07\/Man-Grilling-Myths-About-Intermittent-Fasting-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man seasoning meat and veggies on a grill\" width=\"770\" height=\"514\" \/>\r\n<h2>7 Myths About Intermittent Fasting<\/h2>\r\nNow that you\u2019ve learned what intermittent fasting is, it\u2019s time to learn what it <i>isn\u2019t. <\/i>Let\u2019s bust some fasting myths, shall we?\r\n<h3>Myth #1: Fasting decreases your metabolism<\/h3>\r\nSome people worry that fasting lowers your resting metabolic rate (in other words, that fasting makes you burn fewer calories at <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a>). The concern is that when you start eating normally again, you\u2019ll pile on weight like a three-toed sloth.\r\n\r\nThis is what happens on calorie-restriction diets, which involve eating 50 to 85 percent of the food your body requires on a long-term daily basis. Your metabolism adapts to the lower energy intake, and it can stay that way for years.\r\n\r\nIf you\u2019ve ever watched The Biggest Loser, you\u2019ve seen calorie restriction in action. The contestants lose weight, but <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4989512\/\" target=\"_blank\" rel=\"noopener noreferrer\">they almost always gain it back<\/a>. Inconveniently for viewers, they never mention that part on the show.\r\n\r\nDoes the same happen with intermittent fasting? It appears not. In a 2005 study published in the American Journal of Clinical Nutrition, non-obese people who practiced alternate-day fasting maintained a normal metabolic rate for the majority of three weeks\u2014all while <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/81\/1\/69\/4607679\" target=\"_blank\" rel=\"noopener noreferrer\">burning more fat<\/a>.\r\n<h3>Myth #2: You shouldn\u2019t drink water while fasting<\/h3>\r\nSome religious fasts, like Ramadan fasting, involve both food and water restriction. Perhaps unrelated, a number of claims have surfaced that no-water fasts are optimal for health.\r\n\r\nUnfortunately, since fasting has a diuretic effect, restricting water can lead to dangerous dehydration. That\u2019s why physicians pay close attention to fluid intake when supervising patients undergoing therapeutic fasts. Physicians also pay close attention to electrolytes like sodium and potassium, both of which are energetically peed out during fasting.\r\n\r\nThe takeaway? Drink water during a fast, and consider supplementing with potassium and sodium for fasts longer than 13 or 14 hours.\r\n\r\n<img data-dominant-color=\"a89371\" data-has-transparency=\"false\" style=\"--dominant-color: #a89371;\" decoding=\"async\" class=\"size-full wp-image-20300 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/07\/Intermittent-Fasting-Myths-Drinking-Water-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man drinking water on a hike even though he is intermittent fasting\" width=\"770\" height=\"514\" \/>\r\n<h3>Myth #3: You can\u2019t gain muscle while fasting<\/h3>\r\nFasting doesn\u2019t seem like the best way to build muscle. After all, don\u2019t you need to pound <a href=\"https:\/\/www.humnutrition.com\/blog\/best-protein-powders\/\" target=\"_blank\" rel=\"noopener noreferrer\">protein shakes<\/a>?\r\n\r\nWell, you do need <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, but you don\u2019t need it 24\/7. In one <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6735806\/\" target=\"_blank\" rel=\"noopener noreferrer\">2019 study<\/a>, for instance, active women practicing 16\/8 fasting gained just as much muscle and strength as women eating on a more conventional schedule.\r\n\r\nHere\u2019s the thing. Your body works hard to preserve muscle in times of scarcity. When you fast, you turn to body fat (not muscle) for energy needs.\r\n\r\nThink about it this way: If humans burned through muscle during a fast, our ancestors would have been too weak to hunt!\r\n<h3>Myth #4: Fasting makes you overindulge<\/h3>\r\nAfter a fast, you\u2019ll be hungry. This hunger, many assume, will drive subsequent overeating.\r\n\r\n<a href=\"https:\/\/www.cureus.com\/articles\/12903-intermittent-fasting-the-choice-for-a-healthier-lifestyle\" target=\"_blank\" rel=\"noopener noreferrer\">The evidence<\/a>, however, doesn\u2019t support this concern. Most fasting studies allow participants to eat as much as they like\u2014a practice called <i>ad libitum<\/i> feeding. They eat their fill, and they still lose weight.\r\n\r\nIn fact, you\u2019ll probably eat less, not more, on most intermittent fasting protocols. This mild calorie restriction, in turn, promotes gentle <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a> without slowing your metabolism.\r\n<h3>Myth #5: It&#8217;s for everyone<\/h3>\r\nIntermittent fasting is popular right now. In some cases, it\u2019s being marketed as beneficial for all people, all the time.\r\n\r\nBut while fasting is safe and healthy for most people, certain groups should steer clear. These groups include:\r\n<ul>\r\n \t<li>children<\/li>\r\n \t<li>pregnant and nursing women<\/li>\r\n \t<li>underweight people<\/li>\r\n<\/ul>\r\nThe above groups need to eat <em>more<\/em> food, not less. The <a href=\"https:\/\/www.humnutrition.com\/blog\/reasons-to-take-supplements\/\" target=\"_blank\" rel=\"noopener noreferrer\">risk of nutrient deficiency<\/a> outweighs any potential fasting benefits.\r\n\r\nThose who have high blood sugar should also proceed with caution. While fasting can be therapeutic for this population, medical supervision is essential to prevent dangerously low blood sugar (hypoglycemia) from occurring.\r\n<h3>Myth #6: Fasting saps your energy<\/h3>\r\nFood is fuel. Without it, won\u2019t your energy levels plummet?\r\n\r\nEventually, yes. But when you fast intermittently, your cells tap into an alternate energy source: body fat. And there\u2019s lots of that to go around.\r\n\r\nThat\u2019s right. Even a lean person (e.g., 150 pounds with 10 percent body fat) has impressive fat stores to support energy needs while fasting. If you do the math, 15 pounds of fat translates to over 60,000 calories of energy!\r\n\r\nIn fact, many people report <i>better <\/i>energy when they exercise in a fasted state. It makes sense, considering that blood is diverted away from muscles\u2014and towards digestive organs\u2014after a large meal.\r\n\r\n<img data-dominant-color=\"887b68\" data-has-transparency=\"false\" style=\"--dominant-color: #887b68;\" decoding=\"async\" class=\"size-full wp-image-20301 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/07\/Intermittent-Fasting-Myths-About-Energy-and-Focus-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman focused at work at home office, busting the intermittent fasting myth that fasting saps energy and focus\" width=\"770\" height=\"514\" \/>\r\n<h3>Myth #7: You can\u2019t focus while fasting<\/h3>\r\nThink back to the last time you were <a href=\"https:\/\/www.humnutrition.com\/blog\/what-your-food-cravings-mean\/\" target=\"_blank\" rel=\"noopener noreferrer\">ravenously hungry<\/a>. It probably wasn\u2019t your most zen moment.\r\n\r\nBut if you adopt a regular practice of intermittent fasting, you shouldn\u2019t experience this <a href=\"https:\/\/www.humnutrition.com\/blog\/hangry\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201changry\u201d state<\/a>. When your cells adapt to using body fat for energy, your hunger hormones stabilize.\r\n\r\nBurning body fat also produces ketones\u2014tiny molecules that fuel your brain with clean, efficient energy. Promoting a state of ketosis, it\u2019s been shown, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00213-016-4414-7\" target=\"_blank\" rel=\"noopener noreferrer\">improves concentration, attention, and focus<\/a> in older adults.\r\n<h2>The Bottom lINE<\/h2>\r\nIt\u2019s amazing what you can do for your body, brain, and health with this simple and flexible eating method.\r\n\r\nOnce you get past misinformed intermittent fasting myths, you&#8217;ll realize that many people end up accomplishing more while fasting.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/10\/ripped-rooster\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/f02811d0-7edf-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Ripped Rooster\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.2\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t582 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Ripped Rooster<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tnatural fat burn support\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$50<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Separate fact from fiction when it comes to myths about intermittent fasting. If you\u2019re practicing intermittent fasting\u2014or considering practicing it\u2014it\u2019s important to get the right information. With the facts in hand, you\u2019re more likely to fast properly. And when you fast properly, you\u2019re more likely to experience the fat loss, stable energy, and reduced cravings [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":20302,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[248,890,926,212],"coauthors":[],"class_list":["post-20022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-energy","tag-intermittent-fasting","tag-metabolism","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Common Intermittent Fasting Myths, Debunked | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Intermittent fasting is a proven weight loss method, but many fasting myths abound. 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